Pumpkin Cream Cheese Muffins, V, GF
Updated: Sep 1
Fall flavors in a muffin! Packed with pumpkin, warming spices, and a center of tangy cream cheese, these muffins are made with healthy ingredients so you can enjoy the flavors of the season guilt-free without sacrificing flavor!
This Pumpkin Cream Cheese Muffin recipe came as a result of a client request for pumpkin baked goods that are low in sugar. While that is a tall order, I broke down ingredients that typically cause blood sugar to spike and replaced them with slower-digesting ingredients. In general, if you add protein and fiber, you slow digestion thus slowing the blood sugar response in the body. These Pumpkin Cream Cheese Muffins are not sugar-free, however if you're looking for a healthier version of bakery muffins, this is it! As always, if diabetic, follow the specific guidelines given by your medical provider.
First, consider sugar itself. White, refined sugar is a low-FODMAP choice for individuals with digestive issues because it consists of 50% glucose and 50% fructose. Sweeteners with more than 50% fructose are considered high-FODMAP. However, this doesn't significantly affect blood sugar reactions. White sugar remains highly refined and processed, so in this recipe, I chose coconut sugar. Coconut sugar is less processed, as it is made from dehydrated sap of coconut palms. It retains some minerals and nutrients that white sugar lacks. Some studies have shown that coconut sugar causes a lower glucose response in the blood compared to other sugar sources. Coconut sugar is only low-FODMAP in amounts of 1 teaspoon or less, as it contains Fructans at higher levels due to inulin. (September 1, 2026 update: Try using one mashed medium-sized banana instead of coconut sugar for a natural sweetness. Mash the banana well with a fork and measure about 1/2 cup. A banana without brown spots is lower FODMAP, while one with brown spots is easier to mash and slightly sweeter but higher in FODMAPs. Using a banana results in a slightly less sweet taste, but with no added sugars!)
White flour: highly refined white and unbleached flour also causes a spike in blood sugar. Therefore, I've substituted half of the flour in my recipe with almond meal to increase protein and fiber, providing a slower-digesting "flour." I've also included oat flour as a heart-healthy alternative to wheat. Consequently, these muffins are gluten-free!
Pumpkin itself is full of great nutrition. Native to North America, Its orange color signifies it has beta carotene in it, vitamin A, which contributes to eye and skin health. It is antioxidant-rich, which helps prevent many diseases. High in potassium and vitamin C, it may boost immunity. It's low in fat, and high in fiber, which supports cholesterol and heart health.
Fill cups with batter Cream cheese to centers
Cream cheese: instead of creating a sugar-laden frosting or glaze, I went for straight plant-based cream cheese. The result is muffin flavors resembling cheesecake more than cupcake, yet without sacrificing the soft, tender and light crumb of a muffin. No complaints here! I'm in love with Kite Hill products because they use almonds as the basis for most of their vegan dairy replacements. Try Kite Hill plain cream cheese in these.
If you make this vegan, gluten-free recipe please give it 5 stars ⭐️⭐️⭐️⭐️⭐️ below and leave a comment! We'd love to hear your feedback.
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